6.15pm 7 miles in 54.31
Week to date mileage 7
Month to date mileage 25
Average weekly rate 31.7
Average Monthly rate 138
Year to Date 841
Life time 8619
Tonights track session was run in humid conditions. I ran down t the track and though there was no need for a further warm up I ran my usual 4 laps before the session. The session was to run 4 intervals of 3 minutes with a minute recovery in between. I ran in a small group that ran approx 700 metres for each 3 minute interval.
After this we ran a faster 400 metres then had a 5 minute recovery before repeating the whole set again but we always reverse the second set to run antclockwise on the second set. I ran the 400 metres in 1.32 both times.
After a couple of laps warm down I then ran home.
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